An Hour 5.3 km Ruck Through West Lethbridge

59 Minutes, 14 kg on My Back, and a Heart Rate That Never Backed Down

Ruckering 5.3 km in an Hour

Today’s ruck was —5.3 km in 59 minutes with a 14 kg pack, moving through West Lethbridge. The kind of day where the air bites a little, with a long sleeve and a vest. The low temperature kept most the sweat away.

On the walk to my in-laws for a viewing of the Superbowl and get treated to ribs. I was sort of tired from the walk and Kim came home afterward to get ready for the week of work. total steps today is 12,000 and about 10 km walked today

Despite the temperature being decent, the pace settled in nicely. I averaged 11:11 per kilometer, with moving pace closer to 10:38. Nothing rushed, nothing sloppy—just steady, deliberate work. My heart rate mirrored that rhythm: 140 bpm on average, peaking at 171 during the harder pushes. The graph tells the story clearly: a gradual climb, a strong middle section, and a controlled finish.

The training effect lined up with how it felt—3.1 aerobic, 1.5 anaerobic. Enough intensity to build fitness, but not so much that it turned into a sufferfest. Most of the session lived in Zones 2 and 3, with nearly equal time in each. That’s exactly where I want these winter rucks to land: easy‑to‑moderate effort with a few spikes when the terrain or pace demands it.

Elevation stayed mild—about 59 m up and 60 m down—but the pack weight made every incline count. By the end, I logged 6,092 steps, burned 533 calories, and even managed to keep sweat loss reasonable in the deep freeze.

What I’m most happy about is how this session fits into the bigger picture. My intensity minutes have been climbing steadily, and this week added another solid chunk—moderate and vigorous minutes stacking up in a way that actually feels sustainable. Even the app noticed I’ve been spending more time in Zones 1 and 2 lately, which is exactly what I’ve been aiming for: more aerobic base, less grinding.

In the end, it was just an hour outside with a pack, but it checked every box—movement, discipline, and a little resilience training courtesy of the weather. Another good brick in the wall.

Onward.

You're spending more time in heart rate zones 1

and 2. Over the last four weeks, you logged 1 hour

and 59 minutes in these zones, which is a 58%

increase compared to the previous period.

Remember that "aerobic low shortage" analysis?

Try incorporating some easy runs or rides into

your routine to help with recovery and balance

your workouts. Keep up the good work.